Improve Your Running Efficiency Using Strength Training

Strength Training

Triathlons are endurance events. Many athletes will question why is it important to focus on strength for this kind of event. What’s the point of being able to lift more weight? It could be a great benefit as greater strength equals greater endurance.

For instance, two runners might be equal in every aspect except for muscular strength; the stronger will be faster over any distance. For each stride, the athlete takes, the lower percentage of maximum strength will translate into improved efficiency and therefore greater endurance.

Properly structured gym workouts have been embraced by many athletes to build what is commonly referred to as “functional power.” While for runners and cyclists the main focus will be the legs, gains in upper-body strength can also translate to significant performance advantage.

Lower body workout

  • Lunges – 3 sets of 15 repetitions

This is a great exercise, which helps to develop the stabilizer muscles. It is also especially important if you run on uneven ground.

  • Strength ball lifts on balance ball 4 sets of 15 repetitions

A perfect exercise for preventing back injury. Additionally, it boosts core power and efficacy.

  • Ball Squat – 3 sets of 12 repetitions

This is an ideal exercise to quickly increase overall leg force while also building stabilizer muscles along with the shoulders.

  • Double crunch with strength ball – 3 sets of 15 repetitions

An exercise for strengthening the core and improving posture, form, and breathing.

Upper body workout  

  • 3 sets of 15 reps on each exercise

You can do this workout incorporating handball push-ups; bent-over lat rows; shoulder presses with push-up stands; and upright rows. This workout helps by reducing the upper body’s oxygen usage while running, therefore lowering heart rate and improving endurance. What’s more, it helps to maintain a proper and efficient form. You can incorporate

It is recommended to perform lower body exercises at least two times per week, immediately following your runs. The upper body workout can be done two times or three times per week on alternate days.  

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